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  • Saraclark3 Ef310 Unit8 Assignment

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    This document provides a weekly fitness plan for flexibility, strength training, and aerobic exercise. The flexibility plan involves 15-45 minutes of yoga daily. The strength training plan includes body weight exercises like pushups and squats 2-4 days per week for 20-40 minutes. The aerobic plan consists of activities like running, rowing, and using a stair stepper 3-5 days per week for 30 minutes. It also provides a sample weekly schedule for a client focusing on stretching, free weights, and running.

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    This document provides a weekly fitness plan for flexibility, strength training, and aerobic exercise. The flexibility plan involves 15-45 minutes of yoga daily. The strength training plan includes body weight exercises like pushups and squats 2-4 days per week for 20-40 minutes. The aerobic plan consists of activities like running, rowing, and using a stair stepper 3-5 days per week for 30 minutes. It also provides a sample weekly schedule for a client focusing on stretching, free weights, and running.

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    © All Rights Reserved
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    333 views2 pages

    Saraclark3 Ef310 Unit8 Assignment

    Uploaded by

    api-589141979
    This document provides a weekly fitness plan for flexibility, strength training, and aerobic exercise. The flexibility plan involves 15-45 minutes of yoga daily. The strength training plan includes body weight exercises like pushups and squats 2-4 days per week for 20-40 minutes. The aerobic plan consists of activities like running, rowing, and using a stair stepper 3-5 days per week for 30 minutes. It also provides a sample weekly schedule for a client focusing on stretching, free weights, and running.

    Copyright:

    © All Rights Reserved
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    of 2

    Self Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    Flexibility 30-45 min 15 min 30-45 min 15 min 30-45 min 15 min 30-45 min
    FITT Yoga Yoga Yoga Yoga Yoga Yoga Yoga
    Prescription

    Muscle 20 min. 20 min. 20 min.


    Strengthening 2/25 2/25 pushups 2/25
    pushups 2/20 pushups
    FITT 2/20 squat kicks 2/20
    Prescription squat kicks 600 Crunches squat kicks
    600 40 Curls 600
    Crunches 40 Butterfly Crunches
    40 Curls 40 Back Curls 40 Curls
    40 Butterfly 40 Butterfly
    40 Back 40 Back
    Curls Curls

    Aerobic 10 min. 10 min. 10 min.


    FITT Running Running Running
    10 min. 10 min. 10 min.
    Prescription Rowing Rowing Rowing
    10 min. Stair 10 min. Stair 10 min. Stair
    Stepper Stepper Stepper

    Frequency Intensity Time Type

    Flexibility 7 Days a week 60-80% 15-45 Min Yoga

    Strength 2-4 Days a week 60-80% 20-40 Min Weight Training


    Training Body Weight

    Aerobic 3-5 Days a week 60-80% 30 Min Running Rowing


    Stair Stepper
    Client Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    Carl

    Flexibility 20 min. 20 min. 15 min. 20 min. 20 min. 20 min. 15 min.


    FITT Stretch Stretch Stretch Stretch Stretch Stretch Stretch
    Prescription Session Session Session Session See Session Session Session
    See See See YouTube See See See
    YouTube YouTube YouTube YouTube YouTube YouTube
    Muscle Free Free
    Strengthening Weights 2x Weights 2x
    FITT 10-15 Reps 10-15 Reps
    Prescription Bench Bench
    Press, Press,
    Shoulder Shoulder
    Press, Rear Press, Rear
    Dumbbell Dumbbell
    Fly, Bicep Fly, Bicep
    Curls, Curls,
    19 Push 19 Push
    Ups Ups
    Aerobic PE 30 min 30 min Run 30 min
    FITT Run Run
    Prescription

    Frequency Intensity Time Type

    Flexibility 7 Times per Gradually stretching 15-20 Diverse


    week further and harder Minutes per YouTube Stretch
    than previous Week Sessions

    Strength Start with 2 Gradually and 30-45 Weight Training


    Training Times per Week slowly increase Minutes per Body weight
    and slowly intensity day exercises
    increase to 4
    times per week

    Aerobic Start with 3 Gradually and 30 Minutes Running


    Times per Week slowly increase per day
    and slowly intensity
    increase to 5
    times per week

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